A great set of warm ups and body strengthening, mobility and fitness class that you should do before each of the main classes, as explained in the intro video.

Today we work more on SSS, looking at the upward snap punch and working on the double bounce step.
Then a guided standing Qigong.

Today we finish the second third!
Then a spinal loosening Qigong set followed by standing.

Today we do a full run through of the second third on both sides at a medium speed.

You should do some stretching after each training session.
The best time is in the evening when you're relaxing maybe watching a film sitting on the floor.